• Dr. Allison Wills

Intermittent Fasting 101


Intermittent fasting is a pattern of eating based on when you eat

General Guidelines:

  • 12-16 hours fasted with an eating window of 8-12 hours

  • Start with 12 hours fasted with a 12 hour eating window (ex: finish eating at 7pm and have breakfast at 7am), transition to 13 hours fasted, 11 hours eating, etc.

  • Break the fast with healthy, whole foods.

  • Eat nutrient-dense, fiber rich foods during the eating window.

  • Drink lots of water (with electrolytes, if needed) during the fast and eating window.

Intermittent Fasting Benefits:

  • Autophagy – cellular repair mechanisms

  • Improves insulin sensitivity

  • Lowers blood pressure

  • Lowers LDL cholesterol and triglycerides

  • Increases growth hormone while fasting

  • Improves digestive health

  • Decreases inflammation

  • Promotes nervous system & brain health

  • Prevents cognitive decline

  • May decrease abdominal fat

  • May extend lifespan

Ketosis and Intermittent Fasting is not recommended for these conditions:

  • Pregnancy and breast feeding

  • History of eating disorders

  • Children and teenagers

  • Irregular menstrual cycles

  • High level athletes*

  • Adrenal dysfunction

  • Poor thyroid function

https://news.usc.edu/82959/diet-that-mimics-fasting-appears-to-slow-aging/

https://www.sciencedaily.com/releases/2017/10/171017110041.htm

https://www.ncbi.nlm.nih.gov/pubmed/12724520/

https://www.ncbi.nlm.nih.gov/pubmed/26094889

http://www.sciencedirect.com/science/article/pii/S193152441400200X

https://www.ncbi.nlm.nih.gov/pubmed/17374948

https://www.ncbi.nlm.nih.gov/pubmed/11220789

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC151440/

https://www.ncbi.nlm.nih.gov/pubmed/17306982

#intermittentfasting #ketosis #inflammation #weightloss #bellyfat #insulin #autophagy #growthhormone

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